The Most Crucial Eating Habit for High Blood Pressure

The Most Crucial Eating Habit for High Blood Pressure

If your blood pressure is elevated, you’ll want to get more of this essential nutrient in your diet.

High blood pressure is often called "the silent killer" because many people are unaware that they have the potentially deadly condition.

Nearly half of U.S. adults—about 116 million Americans—have high blood pressure, according to the Centers for Disease Control and Prevention (CDC).

Getting potassium-rich foods in your diet is the most crucial eating habit for high blood pressure

Potassium is the mineral that can help neutralize sodium in your diet and acts in myriad other ways to moderate blood pressure.

How to get more potassium-rich foods in your diet

Vegetables: 4 to 5 servings a day. One serving is 1 cup  raw leafy green vegetable, 1/2 cup cut-up raw or cooked vegetables, or  1/2 cup vegetable juice.

How to get more potassium-rich foods in your diet

Fruits: 4 to 5 servings a day. One serving is one medium fruit, 1/2 cup fresh, frozen or canned fruit, or 1/2 cup fruit juice.

How to get more potassium-rich foods in your diet

Grains: 6 to 8 servings a day. One serving is one slice of bread, an ounce of dry cereal, or 1/2 cup of cooked cereal, rice, or pasta.

How to get more potassium-rich foods in your diet

Fat-free or low-fat dairy products: 2 to 3 servings a day. One serving is 1 cup milk or yogurt, or 1 1/2 ounces cheese.

How to get more potassium-rich foods in your diet

Nuts, seeds, and legumes: 4 to 5 servings a week. One  serving is 1/3 cup nuts, 2 tablespoons peanut butter, 2 tablespoons  seeds, or 1/2 cup cooked legumes (dried beans or peas).

How much potassium is enough?

The National Institutes of Health recommend that women should get 2,600 milligrams and men should get 3,400 milligrams of potassium every day.

Surprising Effects of Eating Chocolate Every Day